Visceral fat (stomach fat) is considered the hardest fat to get rid of, and oftentimes people have great failure getting rid of this unwanted tissue. There are some things you can do to not only boost your cardio performance, but melt away unwanted fat too.
1. Biking at high intensity for short 2-5minute bursts has shown to be one of the most effective ways to burn visceral fat, through the special movement of the legs and core. Do this for 15-60minutes and watch your cardio health go through the roof.
2. Rowing is also one of the other best ways to increase fitness and burn massive fat. Rowing motion on the body and use of large muscle group for execution make it the highe3st calorie and fat burning cardio exercise and promote bar none the best cardio benefits.
3. Omega 3, vitamin d, calcium, and fibre. These four things in combination provide the optimal nutrition for heat health and burning your stomach fat. Salmon, low fat yogurt, flax seeds psyllium husk, vitamin d supplement are perfect choices.
4. Reduce you intake of sodium, transaturated, and saturated fats, refined sugars and high glycemic carbs. These are all among the main contributors to poor cardiovascular health, and putting on fat.
5. Stay well hydrated (at least 2L per day) and avoid stress at all costs. Learn to feel calm and relaxed. Listen to classical music, brainwave entrainment, meditation can serve wonders to lower and eliminate stress.
These are just some of many techniques you can implement to start burning unwanted fat and giving you the heart fitness you desire. If you follow through and put these things into practice over a reasonable period of time, you will see noticeable change and transformation in your fitness.
Check This Out:
http://6packabsplan.blogspot.com/
Royce Gardiner
Article Source: http://EzineArticles.com/?expert=Royce_Gardiner
The Importance of Flexibility
Flexibility and stretching is one of the main aspects of healh and fitness that is commonly overlooked by health professionals. Many see this as an after-thought of training, but as you will find out from this article, that view should become a thing of the past.
We should all place more importance on regular stretching, which can have a dramatic effect on your health and fitness. Here are the main reasons why you should stretch regularly:
1. Your muscles actually work more efficiently. Yes in fact the more supple/flexible a muscle becomes, the more efficient it gets in producing movement. This is because all of the muscles in the body have something called a "stretch reflex" which facilitates muscular movements. This stretch reflex becomes more efficient at producing body movements when your muscles are flexible, and in turn allows you to produce more power.
2. You will become more agile. The increased efficiency of your muscles will make movements easier during sport and during all daily activities. This therefore will leave you feeling more agile, which in turn will increase your sporting ability and health.
3. You will get fewer injuries. The more you stretch the less chance you will have of becoming injured. As we already know stretching allows your body to move more freely, and this means that actually performing all movements is easier and so less chance of getting injured. Also as the muslces become more efficient they become stronger, translating into more power and fewer muscular strains i.e injuries.
4. Your confidence will increase. Because you will be feeling better within yourself and moving better, your self-esteem and confidence in your ability to perform is going to rise and therefore your overall performance in your chosen activity/sport.
5. Your motivation to achieve your goals will increase. This is simply because with better performance and increased confidence, your motivation to reach your personal targets and to be the best you can be, will not only seem more achievable, but will be more achievable.
6. Stretching Aids Recovery. The final point that i am going to mention is the more regular stretching that you do before and after exercise, the better and quicker your muscles will recover for your next session. This is because as you stretch the lactic acid that you have built up during your session, will be flushed away quicker. Combined with a cool down, is an exellent way of increasing clean and highly oxygenated blood to the muscles, which will in turn clean out the lactic acid for your next session. If you do not stretch after exercise, you will find that your body is more fatigued for your next training session, whilst decreasing your performance at the same time.
As you can see there are some very important reasons why flexibility should be a top priority for all people that are engaging in any physical activity. I hope you have found this article interesting and a help to yourself. Feel free to ask any questions in the comments section.
Article by Richie Bignell
We should all place more importance on regular stretching, which can have a dramatic effect on your health and fitness. Here are the main reasons why you should stretch regularly:
1. Your muscles actually work more efficiently. Yes in fact the more supple/flexible a muscle becomes, the more efficient it gets in producing movement. This is because all of the muscles in the body have something called a "stretch reflex" which facilitates muscular movements. This stretch reflex becomes more efficient at producing body movements when your muscles are flexible, and in turn allows you to produce more power.
2. You will become more agile. The increased efficiency of your muscles will make movements easier during sport and during all daily activities. This therefore will leave you feeling more agile, which in turn will increase your sporting ability and health.
3. You will get fewer injuries. The more you stretch the less chance you will have of becoming injured. As we already know stretching allows your body to move more freely, and this means that actually performing all movements is easier and so less chance of getting injured. Also as the muslces become more efficient they become stronger, translating into more power and fewer muscular strains i.e injuries.
4. Your confidence will increase. Because you will be feeling better within yourself and moving better, your self-esteem and confidence in your ability to perform is going to rise and therefore your overall performance in your chosen activity/sport.
5. Your motivation to achieve your goals will increase. This is simply because with better performance and increased confidence, your motivation to reach your personal targets and to be the best you can be, will not only seem more achievable, but will be more achievable.
6. Stretching Aids Recovery. The final point that i am going to mention is the more regular stretching that you do before and after exercise, the better and quicker your muscles will recover for your next session. This is because as you stretch the lactic acid that you have built up during your session, will be flushed away quicker. Combined with a cool down, is an exellent way of increasing clean and highly oxygenated blood to the muscles, which will in turn clean out the lactic acid for your next session. If you do not stretch after exercise, you will find that your body is more fatigued for your next training session, whilst decreasing your performance at the same time.
As you can see there are some very important reasons why flexibility should be a top priority for all people that are engaging in any physical activity. I hope you have found this article interesting and a help to yourself. Feel free to ask any questions in the comments section.
Article by Richie Bignell
Understanding Vitamin and Mineral Supplements For Teens
Teenagers are at one of the busiest growth stages of their life and it is important for them to be getting all the right nutrients to support that growth.
Their diet may be comprised of pizza, fried foods, chips, and sugar-laden sodas, making a ripe atmosphere for the development of acne and other health problems.
What is a vitamin?
Vitamins are essential nutrients found in most of the foods we eat, as well as in dietary supplements. They are critical in helping our bodies to function normally, slow the aging process, and help fight disease.
A good diet will usually be enough for us to receive all the essential nutrients, but if a particular area is lacking, supplements can be used.
Two categories:
Essential nutrients are available as fat soluble and water soluble. Fat soluble vitamins easily dissolve in fat and can accumulate in the body to cause toxicity. Fat soluble vitamins include A, D, E, and K.
Water soluble vitamins on the other hand are not stored by the body and need to be constantly replenished. Examples of this category are vitamins B and C.
Vitamin sources:
Vitamins come from plant sources while minerals come from the soil and aren't organic. They are soaked up by plants and eaten by animals. This allows us to get our required intake of these nutrients.
What are the benefits of supplements?
If you are not getting the proper nutrition in your diet, you may need to supplement with vitamins and minerals. Benefits include:
- Immune system booster.
- Aid in growth
- Helps the efficient functioning of organs.
Healthy diet For Teens:
While a teen is undergoing all the associated growth and physical change it is important their diet helps facilitate this. The diet needs to include:
- Fruit and vegetables.
- Whole grains and nuts.
- Lean meats, fish, and poultry.
- Dairy that is low in fat.
Vegetarians must be careful to avoid vitamin deficits in zinc and iron, which are found in animal products. These trace minerals can be obtained in dried beans, seeds, nuts, and fresh green vegetables.
Red blood cell production is aided by B12. If you don't eat meat, try to get B1 from other sources such as eggs, dairy and whole grains.
Vegans, who will have nothing to do with animal products, must take vitamin and mineral supplements to avoid vitamin deficiencies and maintain health.
Teenagers who have a poor diet should look for some assistance in learning how this can be improved by either eating the right foods or taking the necessary supplements.
Jared Wright is the marketing manager of Clivir.com - A free learning community site where you can learn more about health. You can follow the links to find more related articles such as liquid vitamins minerals and liquid vitamin d.
Article Source: http://EzineArticles.com/?expert=Jared_Wright
Their diet may be comprised of pizza, fried foods, chips, and sugar-laden sodas, making a ripe atmosphere for the development of acne and other health problems.
What is a vitamin?
Vitamins are essential nutrients found in most of the foods we eat, as well as in dietary supplements. They are critical in helping our bodies to function normally, slow the aging process, and help fight disease.
A good diet will usually be enough for us to receive all the essential nutrients, but if a particular area is lacking, supplements can be used.
Two categories:
Essential nutrients are available as fat soluble and water soluble. Fat soluble vitamins easily dissolve in fat and can accumulate in the body to cause toxicity. Fat soluble vitamins include A, D, E, and K.
Water soluble vitamins on the other hand are not stored by the body and need to be constantly replenished. Examples of this category are vitamins B and C.
Vitamin sources:
Vitamins come from plant sources while minerals come from the soil and aren't organic. They are soaked up by plants and eaten by animals. This allows us to get our required intake of these nutrients.
What are the benefits of supplements?
If you are not getting the proper nutrition in your diet, you may need to supplement with vitamins and minerals. Benefits include:
- Immune system booster.
- Aid in growth
- Helps the efficient functioning of organs.
Healthy diet For Teens:
While a teen is undergoing all the associated growth and physical change it is important their diet helps facilitate this. The diet needs to include:
- Fruit and vegetables.
- Whole grains and nuts.
- Lean meats, fish, and poultry.
- Dairy that is low in fat.
Vegetarians must be careful to avoid vitamin deficits in zinc and iron, which are found in animal products. These trace minerals can be obtained in dried beans, seeds, nuts, and fresh green vegetables.
Red blood cell production is aided by B12. If you don't eat meat, try to get B1 from other sources such as eggs, dairy and whole grains.
Vegans, who will have nothing to do with animal products, must take vitamin and mineral supplements to avoid vitamin deficiencies and maintain health.
Teenagers who have a poor diet should look for some assistance in learning how this can be improved by either eating the right foods or taking the necessary supplements.
Jared Wright is the marketing manager of Clivir.com - A free learning community site where you can learn more about health. You can follow the links to find more related articles such as liquid vitamins minerals and liquid vitamin d.
Article Source: http://EzineArticles.com/?expert=Jared_Wright
3 Effective Muscle Building Foods
You may have heard the saying: eat big, eat big. But what should be eaten and how much should be eaten? What foods are more effective in building muscles? The most important food group to build muscle is of course protein. Not that other groups are not needed but protein is the building block for forming muscles.
Protein is made of amino acids. There are twenty types of these acids and nine of them are essential for tissue growth and are not produced by the body. The other eleven amino acids are produced by the body. So, you have to follow a diet which will provide you with those essential acids as well as the non-essential acids.
Any food that provides all of these amino acids is called a complete protein. Usually the non-essential amino acid is produced by the liver but to get the essential amino acid the body has to break down tissue. That is hardly a desired state of matters when you are trying to build muscles. So, ideally you should be eating a diet rich in the essential amino acids.
The three best sources of muscle building food are:
Salmon - If you have six ounces of salmon you get an equivalent of 34g of protein. In addition to that you also get 4g of omega-3 fatty acid. This fatty acid is useful in reducing muscle inflammation and to help in muscle repair. It also helps in controlling cortisol which is good because a decrease in cortisol leads to an increase in testosterone. Another great thing about omega3 is that its consumption leads to the storage of glucose in the muscles rather than in body fat.
Lean Beef - As with omega3 acid in salmon the saturated fat present in lean beef promotes the growth of muscles. If you consume too little of saturated fat, the levels of testosterone will actually go down. It is also a good source of cholesterol. This cholesterol helps the body in manufacturing testosterone. Beef is also good for vitamin B and zinc. Always go for lean cuts as fat ones will only increase the calories.
Eggs - They are easy to absorb and can be broken down into amino acids quickly. They are also rich in healthy fats, saturated fats and lecithin, all of which are great for building muscle mass. If you are on a diet stay away from egg yolks but if you are trying to gain weight then go ahead and have them.
Most of us know the importance of having smaller meals at regular intervals of 3-4 hours as opposed to larger meals spaced farther apart. Each of these meals should consist of a good portion of protein at least 40-50%. There are many sources of proteins in plants as well as animals. Generally plant protein is considered to be of poorer quality than meat protein.
Article Source: http://EzineArticles.com/?expert=Dax_Lovett
Protein is made of amino acids. There are twenty types of these acids and nine of them are essential for tissue growth and are not produced by the body. The other eleven amino acids are produced by the body. So, you have to follow a diet which will provide you with those essential acids as well as the non-essential acids.
Any food that provides all of these amino acids is called a complete protein. Usually the non-essential amino acid is produced by the liver but to get the essential amino acid the body has to break down tissue. That is hardly a desired state of matters when you are trying to build muscles. So, ideally you should be eating a diet rich in the essential amino acids.
The three best sources of muscle building food are:
Salmon - If you have six ounces of salmon you get an equivalent of 34g of protein. In addition to that you also get 4g of omega-3 fatty acid. This fatty acid is useful in reducing muscle inflammation and to help in muscle repair. It also helps in controlling cortisol which is good because a decrease in cortisol leads to an increase in testosterone. Another great thing about omega3 is that its consumption leads to the storage of glucose in the muscles rather than in body fat.
Lean Beef - As with omega3 acid in salmon the saturated fat present in lean beef promotes the growth of muscles. If you consume too little of saturated fat, the levels of testosterone will actually go down. It is also a good source of cholesterol. This cholesterol helps the body in manufacturing testosterone. Beef is also good for vitamin B and zinc. Always go for lean cuts as fat ones will only increase the calories.
Eggs - They are easy to absorb and can be broken down into amino acids quickly. They are also rich in healthy fats, saturated fats and lecithin, all of which are great for building muscle mass. If you are on a diet stay away from egg yolks but if you are trying to gain weight then go ahead and have them.
Most of us know the importance of having smaller meals at regular intervals of 3-4 hours as opposed to larger meals spaced farther apart. Each of these meals should consist of a good portion of protein at least 40-50%. There are many sources of proteins in plants as well as animals. Generally plant protein is considered to be of poorer quality than meat protein.
Article Source: http://EzineArticles.com/?expert=Dax_Lovett
10 Tips to Bodybuilding Success
Bodybuilding is basically about how to get the simple things right and not getting mixed up with the complexities. You just have to familiarize yourself with the little details that can make bodybuilding a great success for you. Bodybuilding is not just about exercising; it encompasses your entire daily schedule, the time you get up, the food you consume, your food intervals, your sleep schedule and your work schedule too. All these factors need to be in perfect sync if you wish to succeed in body building.
1. Plan your workout
Body building is a slow process that takes time to show results. For optimum results it is necessary to have a plan in place with specific goals expected at definite time intervals. This would help you judge how accurate you are with your schedule. This would help you maintain your personal records to know how far or near you are from your target.
2. Pay attention to proper nutrition before and after a workout
In order to help your body sustain strenuous exercises for bodybuilding, it needs proper nutrition before and after the workout. Pre-exercise diet is to help the body be able to tolerate the rigorous exercise, and post-exercise diet is to replenish the lost nutrients of the body. Sufficient proteins and carbohydrates are required for good bodybuilding. Try to include a high glycemic diet that would provide essential carbohydrates to your body.
3. Variety in exercise routine
Keep lots of variety in your exercise regime to avoid monotony. Design your exercise plan in such a way that you look forward to the new set of exercises. Try to include multi-joint movements as they work at a number of muscles in one movement giving better results.
4. Sleep
Sleep is the best way to regenerate the body. Adequate sleep is very essential to keep the body active and alert, and only under these conditions would you be able to hit the gym. If the body is not provided at least its 8 hours of sleep the body would wither under fatigue and bodybuilding would remain a dream for you.
5. Keep away stress
Stress of any kind does not let the lean muscle of the body build up. Stress induces a chemical called Cortisol in the body that dampens muscular growth and repair by increasing the breakdown of proteins in the body.
6. Don't overtrain
Stretch your limits but do not drive your body to the limit of fatigue. Gradually increase the limits of your body but only to the extent that you do not damage your muscles as its repair can be very time consuming and painful.
7. Water intake
70% of the body weight is water. The water intake has to be high as it flushes out all the toxins of the body and contributes to muscular development. Secondly it is the medium in which the nutrition of your body reaches the required muscles. Water also keeps the kidneys healthy as large amounts of proteins are consumed regularly.
8. Warm ups and stretching
Give your body an adequate warm up and do some stretching exercises as it helps the body to be suppler and reduces chances of any injury or sprains.
9. Slowly increase the weights
Start your bodybuilding with lesser weights and increase them as your body gets used to them and is ready to accommodate more. Bodybuilding is not an overnight process and would take time. Take each step as it comes for positive results. Haphazard increasing of weights can cause serious injuries to the body.
10. Give adequate rest to the body
Give your body time-out in between workouts to rejuvenate and renew its vigor. You would be able to exercise better and get wonderful results if you exercise with a healthy body rather than a tired body.
Article Source: http://EzineArticles.com/?expert=Max_Ford
1. Plan your workout
Body building is a slow process that takes time to show results. For optimum results it is necessary to have a plan in place with specific goals expected at definite time intervals. This would help you judge how accurate you are with your schedule. This would help you maintain your personal records to know how far or near you are from your target.
2. Pay attention to proper nutrition before and after a workout
In order to help your body sustain strenuous exercises for bodybuilding, it needs proper nutrition before and after the workout. Pre-exercise diet is to help the body be able to tolerate the rigorous exercise, and post-exercise diet is to replenish the lost nutrients of the body. Sufficient proteins and carbohydrates are required for good bodybuilding. Try to include a high glycemic diet that would provide essential carbohydrates to your body.
3. Variety in exercise routine
Keep lots of variety in your exercise regime to avoid monotony. Design your exercise plan in such a way that you look forward to the new set of exercises. Try to include multi-joint movements as they work at a number of muscles in one movement giving better results.
4. Sleep
Sleep is the best way to regenerate the body. Adequate sleep is very essential to keep the body active and alert, and only under these conditions would you be able to hit the gym. If the body is not provided at least its 8 hours of sleep the body would wither under fatigue and bodybuilding would remain a dream for you.
5. Keep away stress
Stress of any kind does not let the lean muscle of the body build up. Stress induces a chemical called Cortisol in the body that dampens muscular growth and repair by increasing the breakdown of proteins in the body.
6. Don't overtrain
Stretch your limits but do not drive your body to the limit of fatigue. Gradually increase the limits of your body but only to the extent that you do not damage your muscles as its repair can be very time consuming and painful.
7. Water intake
70% of the body weight is water. The water intake has to be high as it flushes out all the toxins of the body and contributes to muscular development. Secondly it is the medium in which the nutrition of your body reaches the required muscles. Water also keeps the kidneys healthy as large amounts of proteins are consumed regularly.
8. Warm ups and stretching
Give your body an adequate warm up and do some stretching exercises as it helps the body to be suppler and reduces chances of any injury or sprains.
9. Slowly increase the weights
Start your bodybuilding with lesser weights and increase them as your body gets used to them and is ready to accommodate more. Bodybuilding is not an overnight process and would take time. Take each step as it comes for positive results. Haphazard increasing of weights can cause serious injuries to the body.
10. Give adequate rest to the body
Give your body time-out in between workouts to rejuvenate and renew its vigor. You would be able to exercise better and get wonderful results if you exercise with a healthy body rather than a tired body.
Article Source: http://EzineArticles.com/?expert=Max_Ford
Subscribe to:
Posts (Atom)
Follow us on Twitter!Replace this text with your message
About Me
- Richie
- United Kingdom
- Hi im Richie! I am a professional rugby player and have always loved playing sport and keeping fit. I have luckily gained a lot of knowledge and first hand experience in all issues regarding health and fitness and i wish to share this with you.
Get a flat stomach online
The truth about "six pack" abs
Great programme to loose weight
The Diet Solution Programme
Subscribe
Posts
All Comments